NUTRITION The science that studies food and how it benefits the body
Satisfying Hunger • You need energy • You feel hungry • You eat to get rid of hunger • You feel satisfied • You need more energy • The cycle repeats
7 Primary Nutrients • Carbohydrates • Protein • Fat • Minerals • Vitamins • Water • Fiber
Carbohydrates :primary source of energy • Body uses carbs to make glucose which is the fuel that gives you energy • Glucose can be used immediately or stored in liver and muscles • Can be found in fruits, vegetables, grains, milk products, and foods containing added sugars • Recommended daily intake = 300 grams
Simple vs. Complex Carbs • Simple carbs– Made up of one or two sugars, absorbed quickly. Examples are syrups, soda, fruits, etc. • Complex carbs– Also known of starches, made up of 3 or more linked sugars. They take the longest to digest. Examples are pasta, rice, breads, etc.
Proteins • Essential for body growth and repair of body cells and tissue • Proteins are made up of amino acids • Essential amino acids – amino acids that can’t be made by our bodies. It is essential that our diet provides these. • Examples are meat, poultry, fish, cheese, milk, eggs, etc. • Recommended daily intake = 50 grams
Fats • Another source of energy, essential for normal body functioning. • Healthy fats – monounsaturated and polyunsaturated fats (nuts, vegetable oils, fish) • Unhealthy fats – trans fats, saturated fats, and cholesterol (fatty meats, cheeses, butter, whole milk, etc.) • Recommended daily intake = 65 grams
Vitamins • Organic substances (made by plants or animals) that your body needs to grow and develop normally. Vitamins play a unique role in boosting and maintaining your health. • Can be found in fruits, vegetables, whole grain breads, etc.
Minerals • Inorganic (not made by living things) substances that are essential for the proper functioning of the body. • Calcium and phosphorus are the main mineral components of the human bones and teeth • Examples include sodium, potassium, calcium, chloride, etc.
Water • Essential to our body because it carries nutrients • Approximately 60% of the adult human body is composed of water • Assists in digestion and maintaining body temperature (sweating) • Estimated water requirement for average adult =2 liters/day • Sources include juices, milk, fruits, vegetables
Fiber • Plays crucial role in the proper functioning of the gastrointestinal system • Low dietary fiber may result in severe constipation or disease of the colon • Natural sources include fruits, vegetables, cereals, etc • Recommended daily intake = 25 grams